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Lifting Ourselves and One Another

Monthly Archives: September 2008

Tuesday, September 30, 2008

CFC Kids

As many rounds in twenty minutes:

5 Pull Ups

10 Push Ups

15 DB Push Press

Coach’s notes:  Guys use 30 lbs and gals use 20 lbs for the push press.  Post rounds completed to comments.

Comments: 9

Monday, September 29, 2008



As many rounds in 20 minutes:


5 Ball Cleans

10 Pistols

15 Double Unders


Coach’s notes:  Guys use 20 and gals 12 lbs. for the ball cleans.  Post number of rounds complete to comments.


Comments: 12

Sunday, September 28, 2008

40, 30, 20, 10, rep rounds for time:


Single Arm Alternating Dumbbell Snatch

Knees to Elbows

Coach’s notes:  Guys use 35 lbs. and gals 20 lbs.  Catch for the snatch is a full squat, so scale the load if you cannot reach proper depth.  Turning your torso and looking up at the dumbbell can help improve range of motion at the bottom.  Post time to comments. 

Compare to July 10, 2008


Comments: 13

Saturday, September 27, 2008

Grant in San Diego

Back Squat – 3, 3, 3, 3, 3, 3


Coach’s notes:  Post load for each set to comments.


Comments: 8

Friday, September 26, 2008

7 rounds for time:


20 Shoulder Press

20 Sit-up

Coach’s notes:  Guys use 75 lbs for shoulder press and gals use 45 lbs.  Post time to comments. 

Compare to July 13, 2008 


Comments: 13

Thursday, September 25, 2008

7 rounds for load:

Hang Snatch
Snatch Balance
Repeat 10 times

Coach’s notes:  For this workout start at an easy snatch weight.  Take the bar from a hang above the knee and snatch the weight overhead.  Instead of lowering back to the front, lower the bar to the back.  From here, snatch balance the bar.  From the bottom of the snatch balance stand with the bar in the overhead squat and then lower the bar down to the front, BUT do not let the bar touch the floor.  Take it from the hang again and repeat 10 times.  Once all 10 sets of hang snatch and snatch balance are complete, THEN lower the bar to the floor.  You can rest as much as needed during the set as long as the bar does not touch the ground (”Bear” style) and as much as needed between sets.  Increase the load each round and post highest load reached to comments. 

Compare to May 13, 2008 


Comments: 2

Wednesday, September 24, 2008


1 round for time:

50 DB Thrusters

10 Jumping Pull Ups

40 DB Thrusters

20 Jumping Pull Ups

30 DB Thrusters

30 Jumping Pull Ups

20 DB Thrusters

40 Jumping Pull Ups

10 DB Thrusters

50 Jumping Pull Ups

Coach’s notes:  Guys use 30 lbs and gals use 20 lbs for thrusters.  Jumping pull ups are with wrist above just above the bar.  Post time to complete to comments.


Comments: 17

Tuesday, September 23, 2008

CF San Diego

As many rounds in twenty minutes:


6 Burpees

6 Power Snatch

Coach’s notes: Guys use 65 lbs for sumo deadlift high pull (SDLHP) and power snatch and gals use 45 lbs.  Post rounds completed to comments. 

Comments: 9

Monday, September 22, 2008

Todd with Coach B

1 round for time

50 Deadlift

50 Double Unders

50 Anchored Sit Ups

Coach’s notes:  Guys use 135 lbs and gals 95 lbs for deadlift.  Post time to complete to comments.

See how your times compare to the competitors in the recent OPT Fitness Challenge.  Top female competitor Kathleen finished this WOD in 3:30 and top male competitor Mike F. finished in 2:45:09.

Comments: 14

Sunday, September 21, 2008

Tabata Intervals of:

Push Up

Knees to Elbows

Sit Up


Coach’s notes:  Post reps for each and total to comments.

Comments: 7